TEACHER: Ellen Cremer
LEVEL: Active 1-2
DURATION: 7 Days
TOTAL PRACTICES: 7
Your Weekly Practices
SETUP YOUR PRACTICE SPACE: Is there one dedicated space where you can leave your props so they are readily available? Or do you like the flexibility to practice on your deck on sunny days? Some privacy is helpful; plus consider turning off your phone, asking for some quiet time from family and keeping excited pets in another room.
PROPS: Here's a general list of props you should have on hand; you may not need all of these depending on the Challenge you're doing. Plus, I announce at the beginning of each practice what you'll need that day. Yoga props are easily found online or at a local sporting goods store.
• Yoga mat
• Two foam Yoga blocks, 4 inch width
• Blankets or pillows (optional: household blankets)
• Yoga bolster (required for most Restorative practices)
• Yoga strap (optional: belt or scarf)
• Therapy balls (only needed for self-massage practices; tennis balls work too)
SHOULD I EAT BEFORE PRACTICE? Try to avoid eating 1-2 hours before any activity; but as with all things, adjust to suit your needs and lifestyle. Avoid caffeine before any relaxation practices.
PRACTICE EVERY DAY? WHEN? It's ok to skip days, take breaks and adjust the schedule to fit your needs! Also each day has a suggested practice time (generally active in the morning, relaxing in the evening); but as always listen to your body and don't be afraid to experiment and modify.
RESPECT YOUR LIMITATIONS: It’s important to remember that not every single Yoga pose offered here is right for everyone, especially with old injuries or other limitations. Please be patient with yourself as you begin this journey and feel free to take breaks or modify as needed.
PRACTICE DETAILS and PROGRESS: Next to each practice you'll find some notes on length, time to practice and what to expect (see sample to the right). When you complete each practice, click the Mark Complete button to save your progress. As you move through the Challenge, you'll see the Progress pie chart change to reflect your progress. You can always click the COMPLETED button again if you want to do that practice over again.
Here are a few related (but optional!) practices that you can include during your Challenge, or afterwards as a followup.
Before you start, it might be helpful to think about how to integrate each of these Yoga sessions into your day. The practices I offer are short and complete; but I also offer options on various days to extend or expand on your practice. Perhaps you’d like to start your day with a short brisk walk outside before adding Yoga. Or knowing that these classes are very targeted and focus on strength, you may add a few minutes of stretching afterwards.
Be mindful with your body and make changes as needed. You may start out with fewer repetitions and take short breaks throughout the sequence. If you are recovering from a shoulder injury, please skip weight-bearing postures like plank pose. Or if you are looking for more of a challenge go ahead and repeat the session! I also suggest you bookmark the videos that work well for you so you can find them in your library easily at a later time.
Enjoy yourself and good luck!
— Ellen Cremer, Owner
Morning • 17 min
Morning • 21 min
Morning • 20 min
Morning • 19 min
Morning • 23 min
Morning • 21 min